Next time you’re at the beach, try a little nature therapy to connect more deeply to Mother Ocean and yourself.
 
Find a safe, comfortable place to sit along the shore for 20 minutes or more. Scan your body from head to toe, releasing any tension, stretching, or moving in a way that brings comfort and ease to your body.
 
Close your eyes and breathe deeply for several rounds, inhaling the sea air and exhaling any worries or stress. Imagine that you are exhaling your troubles in a cloud of smoke. You might even want to emit an audible sigh, giving a sound to this release. Feel the breeze and salty air on your skin, the sunlight or shade of the clouds. Relish this sensation.
 
Next, tune into the sounds of the seashore. The waves, the birds, the laughter of children. This is all part of the symphony of this place. Tune into the sounds that you find pleasurable and spend as long as you like enjoying these melodies.
 
Take a deep breath in through your nose, inhaling the sea air. Does it evoke a memory or emotion? Breathe deeply for a few more rounds, letting your nose decipher any other scents the ocean breeze brings you.
 
Now, breathe through your mouth, as if you’re sipping the air through a straw. Let it pass over your lips and tongue. What does the sea air taste like?
 
Slowly open your eyes and let the beach reveal itself to you as if you’ve never seen it before. Spend some time here, enjoying the scenery and fully taking it all in.
 
Now that you’ve awakened your senses, what does the ocean invite you to do? Let your heart guide you. Give yourself permission to explore.
 
When you’re done, take a few moments to reflect on your experience. What are you noticing? Share your thoughts with a friend or jot them down in a journal.

About the Author
Kelly Bruce is a Certified Nature and Forest Therapy Guide/Trail Consultant and the founder of Natural Wanders. She leads forest bathing and nature therapy walks in the Blue Ridge and Smoky Mountains of Western North Carolina. Subscribe to her e-newsletter for more inspiration from nature and to learn about upcoming walks, workshops and retreats. Each Wednesday, she’ll provide inspiration to help you wander into wellness, naturally. In the meantime, follow along on Instagram and Facebook. ​

Around the globe, nature and forest therapy guides are taking the Japanese art of Shinrin Yoku (a.k.a. forest bathing) to soaring new heights, offering countless health benefits for both body and spirit.
 
The practice of nature and forest therapy as taught by the Association of Nature and Forest Therapy includes a standard sequence of invitations led by a certified guide. It’s important to note: the forest is the therapist; the guide opens the door. Invitations are opportunities to connect more deeply with the natural world in your own unique way. It’s amazing what nature reveals when we quiet our minds and awaken our senses.
 
Next time you’re out in nature, follow your heart to a place that feels right, then try out this “sit spot” invitation:
 
Take a seat in nature's theater. Make yourself comfortable and notice that this theater is equipped with vivid 360-degree views, surround sound, even smell-a-vision. Today’s featured film is viewer's choice and lasts roughly 20 minutes or more. (Silence your phone and set a timer so you won’t be distracted by checking the time.) It will begin whenever you’re ready. Sit back, relax and enjoy the show.
 
After 20 minutes (or more), take a moment to reflect. What are you noticing? Share your thoughts with a friend or jot them down in a journal.

About the Author
Kelly Bruce is a Certified Nature and Forest Therapy Guide/Trail Consultant and the founder of Natural Wanders. She leads forest bathing and nature therapy walks in the Blue Ridge and Smoky Mountains of Western North Carolina. Subscribe to her e-newsletter for more inspiration from nature and to learn about upcoming walks, workshops and retreats. Each Wednesday, she’ll provide inspiration to help you wander into wellness, naturally. In the meantime, follow along on Instagram and Facebook. 
Photography by @zailaffitte. 

This week I celebrate my 40th birthday. While I’m still processing the gravity of this momentous occasion, I’m allowing myself to feel all the feelings that accompany such a milestone. 

In a youth obsessed culture, it’s not surprising that grief was the first emotion to boil up from the depths; thankfully it was short-lived. Then came gratitude. I’m literally and figuratively at the top of a mountain. I have the greatest perspective of my entire life, thus far. I’m more “me” than I’ve ever been before. And for that, I am so incredibly thankful.

In the last three and a half years since I’ve discovered the practice of nature and forest therapy, my life has changed in the most wonderful ways. Nature has taught me to slow down. To savor every moment and each little treasure that life serves up. Nature has provided beautiful lessons about diversity, adversity and resilience. Most importantly, I’ve learned that nature is not separate from me, that we are one and the same. And by going outside, I’m actually going within.

“Thousands of tired, nerve-shaken, over-civilized people are beginning to find out that going to the mountains is going home; that wildness is a necessity; and that mountain parks and reservations are useful  not only as fountains of timber and irrigating rivers, but as fountains of life.” -John Muir

By connecting more deeply to the natural world, I have strengthened my relationship with myself. I have love and compassion for myself. I have a greater sense of who I am and what I want to contribute to the world.

As I reflect on my triumphs and mistakes throughout the past four decades, I can’t help but contemplate the advice I might offer my younger self, and remind my future self: Be kind… to others and yourself. Be quiet. Be still. Magic happens in stillness and silence, when you quit talking and truly listen. Slow down. Let go. Let loose. Get lost. Love hard. And ALWAYS follow your heart.

Tree hugs and kisses,
​xoxo Kelly

About the Author
Kelly Bruce is a Certified Nature and Forest Therapy Guide/Trail Consultant and the founder of Natural Wanders. She leads forest bathing and nature therapy walks in the Blue Ridge and Smoky Mountains of Western North Carolina. Subscribe to her e-newsletter for more inspiration from nature and to learn about upcoming walks, workshops and retreats. Each Wednesday, she’ll provide inspiration to help you wander into wellness, naturally. In the meantime, follow along on Instagram and Facebook. 
Photography by @zailaffitte. ​

Welcome to Wander Wednesday where we explore destinations where you can deepen your connection to nature.

Winter is a wonderful time to explore Florida. While the weather is nice, head south for a day trip to Everglades National Park, the largest subtropical wilderness in the United States. With a variety of ways to explore – by foot, bike or tram - this is a perfect place for people of all ages to experience nature and its healing benefits.
 
Contrary to the name, alligators are the stars of Shark Valley, a family-friendly destination that serves as a great introduction to Everglades National Park. This sprawling landscape is teeming with a variety of flora and fauna. Located 25 miles west of the Florida Turnpike, the Shark Valley Visitor Center offers educational displays including a short informational video, gift shop, nature trails and restrooms. 
 
A great way to learn about this biodiverse ecosystem is to sit back, relax, and enjoy a tram tour led by a trained naturalist. The tram goes to the observation tower and back (about two hours) and is available every hour from 9 a.m. to 4 p.m. ($27/adults, $21/seniors, $14/children, free for children 2 and under). Tours are operating at less than 50 percent capacity to provide for social distancing. Due to reduced capacity, booking ahead is STRONGLY recommended. Visit SharkValleyTramTours.com or if online registrations have closed, call the reservation line to check tour availability and make your reservations, (305) 221-8455. Be sure to arrive at least 30 minutes prior to scheduled tour time.
 
Do the 15-mile loop at your own pace: rent a bike ($20/per day, 8:30 a.m. to 5 p.m., first come, first served) or BYOB - bring your own bike and experience the ‘Glades up close and personal. The road is well paved and suitable for most bikes. Biking is a great option for photographers and birders!
 
Weekdays are the ideal time to visit, but if you must go on the weekend, get there early; the parking lot fills up quickly. An alternative option is to park outside the gate and walk or ride your bike in. The cooler months are the best time to visit the Everglades; in the summer, go early in the morning or late in the afternoon and stay hydrated! Sun protection is a must any time of year.
 
However you decide to explore the Everglades, be sure to take time to pause and truly take it all in.
 
Shark Valley Visitor Center
Everglades National Park
36000 S.W. 8th Street, Miami
Entrance fee: $30/vehicle, good for one week, or buy an annual pass for $55
Face masks are required in all federal buildings and federal lands
Plan your visit at NPS.gov/Ever
 
About the Author
Kelly Bruce is a Certified Nature and Forest Therapy Guide/Trail Consultant and the founder of Natural Wanders. She leads forest bathing and nature therapy walks in the Blue Ridge and Smoky Mountains of Western North Carolina. Subscribe to her e-newsletter for more inspiration from nature and to learn about upcoming walks, workshops and retreats. Each Wednesday, she’ll provide inspiration to help you wander into wellness, naturally. In the meantime, follow along on Instagram and Facebook. 
Photography by Kelly Bruce.

I don't know about you, but I really miss hugs (and concerts, sporting events and carefree living in general, if I'm being honest).  The pandemic has made it really difficult to connect with people outside of our own bubble. I miss the smiles that are now hidden under our masks. While I understand and fully endorse/appreciate the importance of these health safety measures, I can't help but notice how disconnected we all are these days. Fortunately, I have two solutions:

1. Hug a tree
Hugging trees is not just for hippies! When we give a hug, we get a boost in oxytocin and dopamine, our connection and feel-good hormones. It doesn't matter whether it's another human or a tree. Feeling shy? You can improve your health by simply immersing yourself in the forest atmosphere. All you have to do is breathe. Trees emit phytoncides, a volatile organic compound that protects them from disease and parasites. When humans breathe in these tree aerosols, it boosts our natural killer or NK cells, a type of white blood cell that helps boost immunity and fight disease. How cool is that?!

There's also a beautiful element of reciprocity regarding our relationship to trees and plants. We breathe in the oxygen the trees emit, then we exhale the carbon dioxide that the trees need. Just being in the forest and breathing creates a mutually beneficial relationship. 

2. Go on a forest bathing walk
Sometimes you have to disconnect to reconnect. I truly believe that the great outdoors are the saving grace of this pandemic. Nature helps improve mental and physical health - there's heaps of research to back this up. If you're craving community, join one of our public walks. We'll put down our phones, tune into nature, and bear witness to each other's unique experience. This group walk includes opportunities to discuss what we're noticing and culminates in a tea ceremony - socially distanced, of course. We'll sit down and share a cup of tea together and continue the conversation. Throughout this experience, we are connecting not only to the land, but to each other and ourselves.

Remotely guided or virtual walks offer the same components as an in-person experience, but provide the opportunity to connect with the global community. These walks are conducted via Zoom, but the idea is to wander in your own yard or a local park. This is a great activity for families and friends who are separated geographically to connect through a shared experience. Learn more about our virtual and in-person experiences. 

Tree hugs and kisses!
xoxo Kelly

About the Author
Kelly Bruce is a Certified Nature and Forest Therapy Guide/Trail Consultant and the founder of Natural Wanders. She leads forest bathing and nature therapy walks in the Blue Ridge and Smoky Mountains of Western North Carolina. Subscribe to her e-newsletter for more inspiration from nature and to learn about upcoming walks, workshops and retreats. Each Wednesday, she’ll provide inspiration to help you wander into wellness, naturally. In the meantime, follow along on Instagram and Facebook. 
Photography by @zailaffitte. 

This year, I want to turn Valentine’s Day on its head. Forget about cupid, candy and flowers. It’s time to show yourself some love. I’m not talking about brunch or a bubble bath. I want to encourage you to do something that truly fills your heart with joy and brings peace to your life. It doesn’t matter if you’re single or in a relationship… it’s time to find your own individual spark and love yourself unconditionally.
 
What makes your heart sing? Make time this week to explore this idea, then set a date with yourself. Maybe it’s a paddle on your favorite lake or river, a stroll through a botanical garden, birdwatching in a nature preserve, a bike ride on a scenic trail… these are just a few examples to get the juices flowing, but the sky is the limit!
 
For me, it’s dipping my toes in the ocean, maybe finding some sea glass or pretty shells as I stroll along the beach. It's not a brisk walk for fitness, this is a leisurely wander where I breathe in the salty air, let the rolling waves soothe my soul, maybe watch the sun rise or set. Before I part, I’ll pick up some litter, a little token of reciprocity and love to return to Mother Earth.
 
Need some inspiration? Join me for a remotely guided nature therapy experience at 10 a.m. Eastern on Sunday, Feb. 14 where we’ll focus on self-love and self-care. Indulge in this restorative sensory experience, live via Zoom. This heart-centered approach to forest bathing supports overall wellbeing and cultural repair by fostering a deeper relationship with the earth, yourself and the global community.

​Join from the comfort of your own yard or living room as your guide broadcasts live from the restorative Blue Ridge Mountains of North Carolina. The experience culminates in a virtual tea ceremony. Detailed instructions provided upon registration.

Register here, then click on Virtual Forest Bathing and Nature Therapy. Suggested donation: $20. This practice is available to everyone, regardless of economic status. Pay what you can afford. If you're facing financial hardship, email kelly@naturalwanders.us to request a full scholarship. If you're a health care provider or veteran, I thank you for your service. Email kelly@naturalwanders.us for your complimentary promo code.

About the Author
Kelly Bruce is a Certified Nature and Forest Therapy Guide/Trail Consultant and the founder of Natural Wanders. She leads forest bathing and nature therapy walks in the Blue Ridge and Smoky Mountains of Western North Carolina. Subscribe to her e-newsletter for more inspiration from nature and to learn about upcoming walks, workshops and retreats. Each Wednesday, she’ll provide inspiration to help you wander into wellness, naturally. In the meantime, follow along on Instagram and Facebook. 
Photography by @zailaffitte. 

​It’s amazing how much the world has changed in the past 12 months. Around this time last year, I was on top of the world. ‘Abundance’ was my word for 2020. I was hopeful, optimistic and downright joyful. In March, everything shut down; I shelved my professional endeavors and began quarantine. It felt as though 2020 was ushering in an abundance of crap. Raise your hand if you feel me!

Then I went outside. Nature is where I go to feel grounded, to shake off the blues and clear my head. It worked like a charm. Not only did I feel better, I was inspired. I saw that nature was flourishing while humans stayed at home. It felt as though Mother Earth was exhaling a long sigh of relief. The air smelled sweeter with less traffic. It was quiet. Wildflowers were blooming everywhere. Perhaps the abundance I envisioned for 2020 was a different type of richness.

By getting out of my funk and breaking the cycle of negativity, I was able to find a silver lining in the pandemic. I shifted my focus from a state of lack, to a state of abundance. Instead of thinking about what was missing from my life, I thought about what I was grateful for. Once I felt better, my creativity and resiliency flourished. I began leading my forest therapy walks via Zoom and connected with people in 8 different countries around the world and 26 U.S. states.

The moral of the story: Greet each day with gratitude and watch how it transforms your mindset. Grab your morning coffee, tea, or a tall glass of water and sit outside if the weather permits - or find a cozy spot on your porch, or by a window. Close your eyes and take a few deep, cleansing breaths. Think of three things you’re grateful for – big or small, it doesn’t matter. Visualize each of these three things individually for a moment. What do you notice? How does it make you feel? 

Spend 5 or 10 minutes cultivating your gratitude practice each day. You might even consider starting a gratitude journal so you can look back on the things that fill your life with joy. 

About the Author
Kelly Bruce is a Certified Nature and Forest Therapy Guide/Trail Consultant and the founder of Natural Wanders. She leads forest bathing and nature therapy walks in the Blue Ridge and Smoky Mountains of Western North Carolina. Subscribe to her e-newsletter for more inspiration from nature and to learn about upcoming walks, workshops and retreats. Each Wednesday, she’ll provide inspiration to help you wander into wellness, naturally. In the meantime, follow along on Instagram and Facebook. 
Photography by @zailaffitte.

Use this meditation practice when you're in nature and want to heighten your senses, or anytime you want to reduce stress or anxiety. This is a wonderful way to begin a forest bathing walk, or to simply bring yourself back to the present moment.

Find a quiet place outside to sit and spend 30 minutes silently noticing the natural world around you. If you have some woods nearby, or access to the ocean or river, wonderful! However, you can reap the rewards of nature in your own backyard, on your porch or apartment balcony. Even gazing out the window at natural surroundings or the sky has healing, immune boosting qualities. As a last resort, viewing images of nature on your television, computer, or in the form of art sends pleasing messages to your brain, helping to calm the mind and reduce stress.

Begin by making yourself comfortable. Close your eyes and breathe deeply. Slowly scan your entire body from the crown of your head to the tips of your fingers and toes, noticing any discomfort. Make any adjustments or stretch to bring relief. Try to relax any tight muscles, unclench your jaw. Feel your feet rooted firmly on the ground and allow the earth to fully support you.

As we explore our many senses, allow yourself permission to tune into anything you find pleasurable. Just be with it. Acknowledge that any mechanical or man-made elements in juxtaposition to the natural world are also part of the experience. Smile and let them flow into one ear and out the other, focusing on the pleasing sensations.

Pause for 30 seconds or so and notice how the sun and fresh air greet your skin. How does it feel?

Clench your fists tightly for a few seconds, then let go and release your grip. Relax your fingers and open your palms up, noticing the weight and humidity in the atmosphere, or perhaps a slight breeze.

Take several rounds of deep, oxygen-rich breaths through your nose, inhaling for four seconds, and four seconds to exhale. Tilt your head back and lift your nose to the sky, as if you’re a wolf or a bear catching a scent. What do you smell?

Repeat that sequence of breaths, but this time, breathe through your mouth. Can you taste? As you continue to breathe deeply, consider the oxygen the plants are producing for you, and the carbon dioxide you produce for them.

Take several minutes to listen to the natural world that surrounds you. Tuning in to the sounds you find pleasurable, like a radio. What is the loudest sound? Spend a few minutes listening in to the distance. What is the faintest sound?

Now slowly open your eyes and observe the natural elements that surround you. Take your time. What movement or colors stand out to you?
​
After you’ve completed this sensory meditation, continue to sit quietly and observe your surroundings. What are you noticing? Journal your thoughts or share them with a friend or loved one. If you feel so inclined, draw or sketch an image that stands out from your experience.

Use this practice when you're out in nature and want to heighten your senses, or anytime you feel your mind drifting to an anxious state. Aim to spend at least 30 minutes outdoors each day.

About the Author
Kelly Bruce is a Certified Nature and Forest Therapy Guide/Trail Consultant and the founder of Natural Wanders. She leads forest bathing and nature therapy walks in the Blue Ridge and Smoky Mountains of Western North Carolina. Subscribe to her e-newsletter for more inspiration from nature and to learn about upcoming walks, workshops and retreats. Each Wednesday, she’ll provide inspiration to help you wander into wellness, naturally. In the meantime, follow along on Instagram and Facebook. 
​Photography by @zailaffitte.

These days, it’s natural to feel overwhelmed and anxious. Many factors are beyond our control, but nature offers us an abundance of gifts that are free and can be found right outside your door. They not only provide comfort and peace of mind, they also improve overall wellness and help to boost our immunity. While there’s no magic pill or quick fix, Vitamin N(ature) is a very powerful resource with a variety of benefits.

During this time of isolation and social distancing, many are turning to technology and increasing screen time, binge-watching to pass the time, or worse, scrolling mindlessly through social media which often elevates anxiety and spreads misinformation. A recent study conducted by psychiatric unit researchers revealed that time in nature reduces feelings of isolation, promotes calm, and lifts patients’ mood. As the pandemic hits an all-time high in the U.S., grant yourself permission to be still. Take this time to turn inward and reconnect to yourself, to the earth.

Put down the phone, turn off the TV and tune into nature. 

There are two things we can do that will pay dividends in strengthening our immune systems: reduce stress and get ample sleep. An abundance of scientific research indicates that being in nature helps lower blood pressure and stress hormones, reduces nervous system hyperactivity, enhances immune system function, increases self-esteem, reduces anxiety and improves overall mood. Spending time in nature deeply enhances wellbeing, creativity, happiness; it also provides tremendous immune-boosting qualities like reducing anxiety and increasing sleep duration.

Trees and plants offer incredible healing properties. In fact, they produce volatile organic compounds called phytoncides, their natural defense against disease, bacteria and parasites. We reap the rewards when we breathe in these organic compounds, which boost our natural killer (NK) cells – a type of white blood cell that helps boost immunity. 

Our bodies also need adequate Vitamin D to produce the antimicrobial proteins that kill viruses and bacteria. We produce it naturally when the sun’s ultraviolet rays penetrate our skin, initiating a chain reaction converting a form of cholesterol into Vitamin D. By spending time outside, we soak up the sunshine and produce more Vitamin D which could help lower our risk for respiratory illness.

Next week, I’ll provide you with a sensory meditation to do outside or near a window to help improve overall wellbeing.

About the Author
Kelly Bruce is a Certified Nature and Forest Therapy Guide/Trail Consultant and the founder of Natural Wanders. She leads forest bathing and nature therapy walks in the Blue Ridge and Smoky Mountains of Western North Carolina. Subscribe to her e-newsletter for more inspiration from nature and to learn about upcoming walks, workshops and retreats. Each Wednesday, she’ll provide inspiration to help you wander into wellness, naturally. In the meantime, follow along on Instagram and Facebook.

We could all use some self-care these days. Forest bathing and nature therapy is a wellness practice sweeping the globe that’s accessible to everyone. All you have to do is go outside!

The Japanese art of forest bathing, or Shinrin Yoku, is the restorative practice of immersing oneself in nature, inviting healing for the body and mind. Participants who go forest bathing with a certified nature and forest therapy guide will learn to quiet their minds, awaken their senses, and discover new methods to make the most of every future outdoor experience.

Each session begins with a guided meditation, followed by a slow, gentle walk, then a series of thoughtfully crafted activities that invite participants to experience nature in a new way. The experience culminates in a tea ceremony where everyone has an opportunity to share their observations and experiences.

Participants report feeling a sense of peace and calm, a new perspective about the natural world, and many who are not usually comfortable in nature say they feel safe and inspired with gentle instruction and guidance.
​
For those who can’t make it to the Blue Ridge Mountains of North Carolina to experience a forest bathing walk in person, we now offer virtual forest bathing live via Zoom. In an effort to make this practice available to everyone, I’ve priced these sessions on a sliding scale. Pay what you can afford, or request a scholarship. Register here and click on Virtual Forest Bathing and Nature Therapy.

About the Author
Kelly Bruce is a Certified Nature and Forest Therapy Guide/Trail Consultant and the founder of Natural Wanders. She leads forest bathing and nature therapy walks in the Blue Ridge and Smoky Mountains of Western North Carolina. Subscribe to her e-newsletter for more inspiration from nature and to learn about upcoming walks, workshops and retreats. Each Wednesday, she’ll provide inspiration to help you wander into wellness, naturally. In the meantime, follow along on Instagram and Facebook. 
Photography by @zailaffitte.